Meat Substitutes

Best uses: This meat substitute can be grilled, deep-fried, sautéed, steamed, baked, grated, or microwaved, and holds its shape very well.

Nutritional value: Since tempeh is made from whole soybeans, it is a fiber-rich food. A good source of protein, this meat substitute is also a generous source of many nutrients such as calcium, B-vitamins and iron.

Seitan

Meat substitutes are not always soy-based: Seitan, for instance, is also known as “wheat gluten,” and is made from the same dough used to prepare pasta. It is believed to have come from ancient China, where it was a staple in the diet of vegetarian Buddhist monks. You’ll find it either in slices, or as one piece, usually vacuum-packed or in jars. It probably tastes more like meat than any other vegetarian alternatives. Best uses: Since it’s very similar to a beef steak, you can cook it in the same way you would cook meat. It is delicious with sliced onions and rosemary, lightly fried in olive oil. You can also use it as an ingredient in soups and stews. Nutritional value: Seitan contains the same amount of protein you’ll find in beef, with one third of the calories. However, it is also very high in sodium.

Quorn

Available both as an ingredient and in a range of ready-made Quorn products, this meat substitute is made from a mycoprotein derived from the mushroom family. It’s grown in giant tanks using a natural fermentation process, and is then combined with a small amount of egg white and vegetable flavors to help give it the taste and texture of meat. Note that, because it contains egg white, Quorn is not suitable for vegans. Best uses: Quorn readily absorbs flavors in cooking, so it works well in stir-fries, curries, casseroles and marinades. It is a perfect substitute for minced beef: try it in a Bolognese sauce or as a condiment for noodles.

Nutritional value: Quorn is low in fat and salt and high in fiber. It contains only half the amount of protein found in seitan or beef, but it is very light and easy to digest.

going vegetarian

A healthy, nutritious vegetarian diet is now easier to maintain than ever before, but don’t forget that meat substitutes alone will not be a sufficient source for all the protein you need: include fresh fruit, veggies, cereals, nuts and seeds in your meals, and if you’re planning to become completely vegetarian, consult your family doctor and explore the possibility of using supplements to complete your diet.